What is your Health Score?

6 Nutrients for Healthy Hair, Skin & Nails

Author: Emily Seddon
Date Posted:16 September 2016

Hair, skin and nails are like windows to our health. Their growth may be affected by nutrition, hormones, and disease states within the body, not to mention weathering from outside sources. We’ve identified 6 nutrients that can support their health, ensuring strong, beautiful hair, skin and nails.

Both are made by fibroblasts – specialized cells which use Vitamin C in many steps of the formation process. Without adequate levels of Vitamin C, collagen and elastin creation can’t be completed and the skin may lose its structure, strength and ability to repair wounds effectively

Vitamin C is abundant in foods such as berries, lemon, capsicum, kiwi fruit, pineapple and broccoli.

2. Zinc is an essential nutrient needed for the production and repair of collagen.

The very top layer of skin is so dependent on zinc that it holds the mineral in levels five times higher than lower layers. This is because zinc is needed to connect collagen fibres during their formation and in times of reparation. It is also required for enzymes necessary in the production of collagen.

3. Silica supports the strength of hair and the elasticity of skin.

Silica is a trace mineral essential for keratin production in hair and the cross-linking of collagen. Keratin, similar to collagen, is a protein that is one of the main structural components of hair, skin and nails - and also hoofs, claws and horns!

Silica is found in foods including bananas, raisins, beans, carrot and wholegrains.

Beer can contain anywhere from 6-50mg silica per 1 litre of beer. The consequences of consuming 1L of beer a day outweigh the benefits, however this is why some people swear by washing their hair with beer!

Vitamin E is an essential antioxidant found protecting every cell of our body. As a result of this, it may help to reduce the effects of free radical damage on skin cell membranes. When our cells are in good shape, they are better able to maintain quality hair, skin and nails.

6. Biotin is involved in keeping nails strong and hair healthy.

Biotin is a B group vitamin (B7) that deserves a special mention. It’s also known as Vitamin H – for hair! Low levels of biotin can lead to brittle nails and thinning hair. Consuming biotin may help to counteract this. It is most effective when taken alongside zinc.

Should I take a supplement?

Without a doubt, it’s always best to get nutrients and vitamins from unprocessed, whole food wherever possible. Not only are they better absorbed by our body, they also come combined with other beneficial nutrients that tablets cannot provide, like protein, fibre and other phytochemicals.

There are times when you may consider adding a supplement to complement your healthy meals. They may include:

Remember to always check with a health care professional before adding a new supplement to your regime.

Written by Emily Seddon

Emily (BHSc Naturopathy) is a qualified naturopath with a love of science. Growing up with a hippy mum and dad, Emily grew used to thinking outside the box for her own health. She has since completed a degree in Health Science, majoring in Naturopathy, combining that passion for healthy living with scientific and traditional evidence to help others to live happy and healthy lives.

She loves using herbal and nutritional medicine to treat ailments and lives by the philosophy of "there is no such thing as too much tea."